3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up
In this episode of The Mel Robbins Podcast, Mel Robbins explores the impact of morning routines on overall well-being. The discussion revolves around three simple but powerful decisions that could transform how you feel throughout the day. Robbins delves into the ramifications of immediately getting out of bed upon the alarm sounding, the benefits of welcoming natural light before the digital screens, and the advantages of hydrating before consuming your first cup of caffeine.
Robbins, employing her expertise, sheds light on the subtle yet profound changes these practices can bring. Whether it's the surprising amount of time saved from not hitting 'snooze', aligning with our biological clocks through light exposure, or avoiding a spike in stress hormones with proper hydration, the insights from this podcast promise to offer listeners practical strategies for a more controlled, focused, and energized start to their day.
This is a preview of the Shortform summary of the Mar 25, 2024 episode of the The Mel Robbins Podcast
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1-Page Summary
Getting Out of Bed Immediately When the Alarm Rings
Mel Robbins states that people who rise immediately when their alarm goes off are more likely to experience better mood, productivity, and a sense of control compared to those who hit the snooze button. Robbins cites research indicating that anxiety and depression can increase significantly for those who stay in bed. She stresses that getting up right away can give individuals an empowered start to their day and can even potentially save about four weeks of time over the course of a year that would otherwise be lost to lingering in bed.
Exposing Yourself to Natural Light Before Looking at Devices
Robbins suggests that individuals should expose themselves to natural light before engaging with devices in the morning. Starting the day by looking at a phone or computer can compromise one's focus and hand over control of attention to outside influences. Natural light exposure in the morning is important for maintaining the circadian rhythm, which helps to signal the body when to wake up and prepare for sleep. Robbins recommends going outside early in the morning for natural light to support this biological clock.
Drinking Water Before Having Caffeine
Mel Robbins favors drinking water before coffee in the morning, as advised by Dr. Amy Shaw, noting improved mood, reduced anxiety, and the absence of her afternoon slump. Consuming caffeine on an empty stomach can cause cortisol levels to spike, which may lead to increased stress. Additionally, caffeine locks in adenosine, a sleepiness-inducing chemical that can cause afternoon fatigue and cravings once the stimulant's effects wear off. By drinking water first, Robbins has experienced better gut health and a more natural awakening process. She notes a positive change in her daily routine since she made the switch from multiple lattes to a single mid-morning coffee, emphasizing the avoidance of anxiety and physical discomfort that she previously endured.
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Clarifications
- A circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It is influenced by external cues like light and temperature to align with the environment. Circadian rhythms help coordinate various biological processes in living organisms to optimize their functioning. These rhythms are crucial for maintaining proper sleep patterns, hormone release, metabolism, and other physiological functions.
- Cortisol is a hormone produced in the body, often referred to as a stress hormone. It helps regulate various processes like metabolism, immune response, and the body's reaction to stress. Cortisol levels can be influenced by factors like sleep patterns, diet, and stress levels, impacting overall health and well-being. Maintaining a balance in cortisol levels is essential for proper bodily functions and overall health.
- Adenosine is a natural compound found in the body that plays a role in regulating sleepiness. It interacts with caffeine to influence alertness and sleep patterns. Drinking water before consuming caffeine can help manage adenosine levels and potentially reduce the impact of caffeine on the body's natural rhythms.
- Caffeine consumption can lead to a spike in cortisol levels, a stress hormone, which can contribute to increased stress and anxiety. Adenosine is a neurotransmitter that promotes sleepiness, and caffeine blocks its receptors, temporarily preventing its calming effects and potentially leading to fatigue and cravings once the caffeine wears off. This interaction can impact energy levels and mood throughout the day.
- The biological clock, also known as the circadian rhythm, is the body's internal clock that regulates various physiological processes over a roughly 24-hour cycle. It influences sleep-wake patterns, hormone release, body temperature, and other bodily functions. Exposure to natural light helps synchronize this internal clock, signaling the body when to be awake and when to rest. Maintaining a consistent circadian rhythm is crucial for overall health and well-being.
- To "linger in bed" means to stay in bed longer than necessary after waking up, often by hitting the snooze button or delaying getting up. This behavior can lead to increased feelings of anxiety and depression, as well as a loss of productivity and control over one's day. Mel Robbins suggests that getting out of bed immediately when the alarm rings can lead to a more empowered start to the day and potentially save time that would otherwise be wasted in bed.
- An "empowered start to the day" means beginning the day feeling confident, in control, and motivated. It involves setting a positive tone for the day ahead, which can lead to increased productivity and a sense of accomplishment. By getting up promptly when the alarm rings, individuals can establish a proactive mindset and take charge of their day from the very beginning. This approach can help improve mood, reduce stress, and enhance overall well-being.
Counterarguments
- While getting up immediately may help some people feel more productive, others may benefit from a gradual wake-up process to avoid grogginess or sleep inertia.
- Some individuals with certain sleep disorders or health conditions may require a different morning routine that accommodates hitting the snooze button without increasing anxiety or depression.
- The claim that getting up immediately saves about four weeks over a year is based on an assumption of time spent in bed after the alarm; individual routines and needs may vary significantly.
- Natural light exposure is beneficial, but for some people living in regions with limited daylight during certain seasons, or for those with demanding schedules, it may not be feasible to get natural light exposure first thing in the morning.
- While device use first thing in the morning can be distracting, some people may find it necessary for their work or personal routines and can manage their focus and attention effectively.
- Drinking water before caffeine is generally good advice, but individual hydration needs and responses to caffeine can vary, and some people may tolerate caffeine on an empty stomach without negative effects.
- The relationship between caffeine, cortisol, and stress is complex, and not everyone may experience increased stress or the same physiological responses to caffeine consumption.
- Adenosine's role in sleepiness and the effects of caffeine on it can differ among individuals, and some may not experience significant afternoon fatigue or cravings as described.
- The benefits of switching from multiple lattes to a single mid-morning coffee may not apply to everyone, as caffeine tolerance and the impact on anxiety and discomfort are highly individual.
- Personal preferences, lifestyles, and health considerations play a significant role in determining the best morning routine, and what works for one person may not work for another.
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Getting Out of Bed Immediately When the Alarm Rings
Mel Robbins strongly advocates for ditching the snooze button and rising immediately to the sound of the alarm. She contrasts two types of morning people—those who linger in bed after their alarm goes off, and those who get up right away, even when they don't feel like it.
Hitting snooze increases anxiety and depression
Robbins forcefully advises against hitting the snooze button, explaining that staying in bed rather than getting up straight away can have serious impacts on one's mood, productivity, and overall sense of control. She references research which states that anxiety and depression can increase fivefold for individuals who linger in bed compared to those who get up instantly when their alarm sounds. Robbins also emphasizes that making tough choices early in the morning, like getting out of bed immediately, leaves individuals feeling incredible for the duration of the day.
Laying in bed rotting away leads to inflammation
Further, Robbins explains that lying in bed and "rotting away" doesn't just affect mental health—she states it also leads to physical inflammation. Reflecting on her own life, Robbins shares that she feels she "rotted" her life away during her college years and beyond because she hadn't been aware of the ...
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Getting Out of Bed Immediately When the Alarm Rings
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Clarifications
- Mel Robbins is a motivational speaker and author known for her "5 Second Rule" technique, which encourages taking action within 5 seconds to overcome hesitation. She gained popularity through her TEDx talk in 2011 and her book "The 5 Second Rule." Robbins often emphasizes the importance of mindset, productivity, and personal development in her work. Her approach focuses on practical strategies to help individuals break habits, increase confidence, and achieve their goals.
- The calculation of reclaiming four weeks of time per year by getting up immediately is based on the assumption that by not hitting the snooze button and getting ...
Counterarguments
- Hitting snooze may not necessarily increase anxiety and depression for everyone; individual differences in sleep patterns and psychological needs can affect how one responds to using the snooze button.
- The claim that getting up immediately can give back 4 weeks of time per year assumes that all time spent in bed after the alarm is unproductive or wasted, which may not account for the benefits of gradual waking for some individuals' cognitive function and mood.
- The assertion that lying in bed leads to physical inflammation is a broad statement that may not be supported by scientific evidence; inflammation is a complex biological process that can be influenced by numerous factors beyond morning habits.
- The idea that making tough choices early in the morning leads to feeling incredible all day may not ...
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Exposing Yourself to Natural Light Before Looking at Devices
Robbins highlights the value of starting the day with natural light exposure instead of jumping into the digital world through devices, a practice that offers notable benefits for mental and physical health.
Looking at devices first thing sacrifices control of your attention
When a person immediately engages with their phone upon waking, Robbins points out, they involuntarily give precedence to artificial information. This includes influencers' content, celebrities' lifestyles, news headlines, and work emergencies. This exposure can disrupt one's capacity to focus. Robbins emphasizes the importance of not immersing yourself in artificial light and information first thing in the morning to retain control over your attention.
Natural light exposure signals your circadian rhythm
Robbins discusses the substantial mental and physical health benefits of natural light exposure in the morning, particularly how it aids better sleep at night by signaling the internal clock. Experts on her podcast have emphasized this point, discussing the role natural light plays ...
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Exposing Yourself to Natural Light Before Looking at Devices
Additional Materials
Clarifications
- The circadian rhythm is the body's internal clock that regulates the sleep-wake cycle and other physiological processes over a roughly 24-hour period. It is influenced by external cues like light and darkness, helping to synchronize our biological functions with the day-night cycle. Disruptions to the circadian rhythm can lead to sleep disorders, mood disturbances, and other health issues. Exposure to natural light in the morning helps maintain a healthy circadian rhythm by signaling the body when to be awake and when to sleep.
- Exposure to natural light, especially in the morning, helps regulate the body's internal clock known as the circadian rhythm. The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. Natural light exposure in the morning helps synchronize this internal clock, signaling the body when it's time to wake up and promoting better sleep at night. This process is crucial for maintaining a healthy sleep pattern and overall well-being.
- The circadian rhythm is the body's internal clock that regulates the sleep-wake cycle ...
Counterarguments
- While natural light exposure can be beneficial, some individuals may live in areas with limited sunlight, especially during winter months, making it difficult to obtain natural light exposure in the morning.
- People with certain jobs or lifestyles might need to check their devices first thing in the morning, and with proper self-regulation, this does not necessarily mean a loss of control over their attention.
- The impact of natural light on sleep and circadian rhythms can vary from person to person, and some individuals may not experience significant improvements in sleep quality despite morning light exposure.
- There are alternative methods to regulate the circadian rhythm, such as using light therapy lamps that mimic natural light, which can be helpful for those who cannot access natural light due to geographical or lifestyle constraints.
- The assertion that looking at devices first thing in the morning sacrifices control of attention may not take into account the ability of individuals to engage with technology mindfully and set boundaries to avoid information overl ...
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Drinking Water Before Having Caffeine
Mel Robbins advocates for the consumption of water before indulging in morning caffeine, based on Dr. Amy Shaw's advice, and shares the positive changes she has noticed as a result.
Caffeine spikes cortisol and anxiety without food first
Consuming caffeine on an empty stomach can increase cortisol levels, leading to heightened anxiety and stress. Robbins reports that starting her day with water before coffee has led to an improved mood, reduced anxiety, and the elimination of her usual afternoon slump.
Caffeine traps adenosine instead of flushing it out
Adenosine, a chemical that signals sleepiness, builds up in the body throughout the day, peaking before bed. After waking, there may still be residual grogginess due to leftover adenosine. If caffeine is consumed as the first morning drink, it binds to neuroreceptors in the brain, preventing adenosine from flushing out of the system.
Trapped adenosine causes afternoon fatigue and cravings
Robbins explains that although caffeine initially makes individuals feel awake by trapping adenosine, they can experience a slump once the effects of caffeine wear off. This trapped adenosine then leads to afternoon fatigue, along with cravings for more caffeine, which would not be as significant had water been consumed first.
In her personal ...
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Drinking Water Before Having Caffeine
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Clarifications
- Cortisol is a hormone related to stress response, and consuming caffeine on an empty stomach can increase cortisol levels, potentially leading to heightened anxiety and stress. This is because caffeine can trigger the release of cortisol, which may exacerbate feelings of anxiety when not balanced with food intake. Ensuring a balanced approach to caffeine consumption, such as having water before coffee, can help mitigate the potential negative impact on cortisol levels and anxiety. This practice may contribute to a more stable mood and reduced anxiety throughout the day.
- Adenosine is a natural brain chemical that accumulates during the day, signaling the body to feel sleepy. When we wake up, there can still be residual adenosine in our system causing grogginess. Caffeine works by binding to adenosine receptors in the brain, preventing adenosine from signaling sleepiness. This action of caffeine can make us feel more awake and alert by blocking the sleep-inducing effects of adenosine.
- Trapped adenosine, caused by caffeine binding to neuroreceptors in the brain, can lead to afternoon fatigue as the body's natural sleep signals are disrupted. This disruption can result in a rebound effect once the caffeine wears off, causing tiredness and a desire for more caffeine to counteract the adenosine buildup. By prioritizing water intake before consuming caffeine, in ...
Counterarguments
- Individual responses to caffeine can vary greatly, and not everyone may experience increased anxiety or cortisol levels after consuming caffeine on an empty stomach.
- Some studies suggest that the body can adapt to regular caffeine intake, which may mitigate the potential negative effects on cortisol levels and anxiety for habitual coffee drinkers.
- The concept of adenosine being "trapped" by caffeine is a simplification. Caffeine acts as an adenosine receptor antagonist, but it does not trap adenosine; it temporarily blocks its effects, which can lead to a buildup that might cause sleepiness later, but this effect can vary among individuals.
- Drinking water first thing in the morning is generally healthy, but the specific benefits related to caffeine consumption and gut health may not be as significant for everyone, and more research may be needed to substantiate these claims.
- The afternoon slump and cravings for more caffe ...
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